Sunday, Nov 28, 2009
Thursday, November 26th, 2009Rest day
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CROSSFIT is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more...
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Archive for November, 2009
WOD, *Saturday, Nov 28, 2009
Thursday, November 26th, 2009“Elizabeth“
3 rounds, 21-15-9 reps, for time:
Clean , Men: 135#, Women: 95#
Ring Dip, Mod: Bar Dip, 30-21-15 reps
*Saturday, Nov 28 - CrossFit Group WOD only from 10am – 12pm
Friday, Nov 27, 2009
Thursday, November 26th, 2009Gym closed
Happy Thanksgiving!
Thursday, November 26th, 2009*Thursday, Nov 26, 2009
Thanksgiving Day
*Gym closed
WOD, *Wednesday, Nov 25, 2009
Wednesday, November 25th, 2009“Fran“
3 rounds, 21-15- and 9 reps, for time:
Thruster, Men: 95#, Women: 65#
Pull-up
*Gym open from 6:30 - 11:30am only
WOD, Tuesday, Nov 24, 2009
Monday, November 23rd, 2009“Angie”
For time:
Pull-up, 100 reps
Push-up, 100 reps
Sit-up, 100 reps
Squat, 100 reps
WOD, Monday, Nov 23, 2009
Sunday, November 22nd, 20095 rounds for time:
Push-jerk, 15 reps, Men: 95#, Women: 65#
L pull-up, 15 reps
Sunday, Nov 22, ‘09
Sunday, November 22nd, 2009Rest day
WOD, Saturday, Nov 21, ‘09
Friday, November 20th, 20093-5 reps x 5 sets:
Clean & Jerk
WOD, Friday, Nov 20, ‘09
Thursday, November 19th, 2009For time:
180 degree Burpee, 100 reps
WOD, Thursday, Nov 19, ‘09
Wednesday, November 18th, 2009“Cindy”
Pull-up, 5 reps, Mod: Body Row, 10 reps
Push-up, 10 reps
Squat, 15 reps
WOD, Wednesday, Nov 18, ‘09
Tuesday, November 17th, 2009Run, bike or row for max distance each interval:
6 min on, 3 min off
4 min on, 2 min off
2 min on, 1 min off
30 sec on, 30 sec off
15 sec on, 15 sec off
WOD, Tuesday, Nov 17, ‘09
Monday, November 16th, 2009“Dirty 30″ Version 2
2 rounds for time:
Run, 400 meters
Push-press, 30 reps, Men: 45#, Women: 35#
Back Extension, 30 reps
Wall Ball, 30 reps, Men: 20#, Women: 15#
Burpee, 30 reps
Double-under, 30 reps, Mod: Single-under, 90 reps
WOD, Monday, Nov 16, ‘09
Sunday, November 15th, 2009“Dirty 30″ Version 1
2 rounds for time:
Run, 400 meters
Box Jump, 30 reps, Men: 24″, Women: 16″
Jumping Pull-up, 30 reps
KB Swing, 30 reps, Men 52.8#, Women: 35.2#
Walking Lunge, 30 steps
Knees to Elbows, 30 reps
Sunday, Nov 15, ‘09
Sunday, November 15th, 2009Rest day